—TEST AGAIN TO SEE IF YOU CAN DO A REGULAR CHIN-UP—

For the program WITHOUT bands (if you don’t have them available), use same program above, but:

Remove the band-assisted chin-ups

Add 1 extra set per each jumping chin-up modification

JCU w/ CD = Jumping chin-up with controlled descent

JCU w/ H & CD = Jumping chin-up with a hold at the top & a controlled descent

Add 2 extra sets to each row variation

Row variation A

Row variation B

For example, instead of Week 1/Session 1 looking like this:

Week 1/Session 1 (ORIGINAL PROGRAM):

BACU - 3x1 w/ heaviest tension band

JCU w/ CD - 5x3 (1 sec controlled descent)

Row variation A - 3x12 (very light weight, at least 10 reps left in the tank after last set)

Plank - 5x5 sec

…it would look like this:

Week 1/Session 1 (NO BANDS AVAILABLE PROGRAM):

JCU w/ CD - 6x3 (1 sec controlled descent)

Row variation A - 5x12 (very light weight, at least 10 reps left in the tank after last set)

Plank - 5x5 sec

A Few Notes About Bands:

When doing the band-assisted chin-up, the band provides more assistance at the bottom of the rep (when the band is fully stretched) and gradually less resistance as you pull yourself up (when the band becomes less stretched). The more tension in the band, the more assistance you get. Therefore, the upper end of the chin-up will likely feel more difficult than the bottom, as you get less band-assistance in the upper part of the movement.

There is not a lot of standardization with bands, so it’s difficult to know exactly how much assistance they provide. Bands that appear similar may actually have significantly different tensions & elastic qualities, and this will affect how much assistance they provide.

If you feel like a band doesn’t give you enough assistance when pulled down under your shin, you can pull the band under the soles of your feet. When you stretch the band further (as you’d do when you pull it under your feet), you put more tension on the band, and therefore you get more assistance.

This is also a method of progression if you only have 1 or 2 bands available.

Band under feet (more assistance)

Band under shin (less assistance)

Putting the band under the feet may be necessary for individuals who are shorter and/or lighter, as these individuals won’t be able to put as much stretch on the band, and therefore will receive less assistance.

Program Guidelines:

This program assumes you have 3 different tension bands to use (i.e. heavy, medium, and light).

You can use the program in addition to any current training you do, but it’s recommended to do the exercises in the program FIRST to prioritize the development of chin-up strength.

This program involves 2 training sessions per week (session 1 and session 2).

The 2 weekly workouts should be at least 2 days apart to ensure proper recovery.

Test to see if you can do a regular chin-up after week 6, if not, continue to week 9, and test again.

A full chin-up rep is defined by:

An underhand (supinated) grip on the bar

Starting with your arms completely extended vertically

Pulling your body up until your chin is over the level of the bar

Lowering your body until your arms are fully extended again

All sets and reps in the program refer to FULL chin-up reps.

When using the chin-up modifications to progress to a regular chin-up, it’s better to perform a few full reps than to perform many partial reps.

Considerations:

Consistency → For this program to work, you must follow the progression every week.

Patience→ It’s hard to know how long it will take you to develop the strength to perform a regular chin-up. It all depends on your individual status (i.e. overall health, genetics, age, body weight, training history, strength level). Everyone progresses at a different rate. Keep in mind that heavier individuals will have a harder time performing a regular chin-up, as the chin-up is an exercise that uses your own body weight. For example, a chin-up for a 250 lb person takes more strength than a chin-up for a 150 lb person, as the former has to lift 100 lbs more!

If you find the program too easy, or too hard, here is a list of training parameters that you can adjust to make your own gradual progression:

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Disclaimer: The information on this website is not intended to replace or supersede medical recommendations given to you by your physician. Please consult with your physician before making any significant changes to your diet or physical activity level, especially if you have any preexisting conditions.